Herbs and Spices

Using herbs and spices to reduce sodium intake is a way to boost flavor and bring new life to a low sodium diet. Food is such an important part of our day-to-day lives. Food provides us with nutrients but there are also social and cultural aspect to food. As a dietitian a common complaint that I hear is “food just doesn’t taste good with no salt”. The good news is that cutting back on salt doesn’t have to mean sacrificing flavor.  

The following will help to distinguish the differences between herbs and spices.  

Herbs: Herbs are leaves of plants that can be used either fresh or dried to season food. Examples of herbs are basil, cilantro, parsley, and oregano.

Spices: Spices are from the roots, seeds, stem, bulb, or bark of the plant. The plant parts are often ground to granules or powders. Examples of spices are cinnamon, nutmeg, and turmeric.

Reduce Sodium Intake

A big step to reducing sodium is to take an honest look at what you are currently eating. Identifying the sources of sodium in your diet will help you make changes. Many Americans have a dietary pattern that is full of processed food and food prepared by restaurants. By purchasing whole food and preparing your own meals you will greatly reduce your sodium intake.

Salt is an acquired taste. Over time, your tastes will adjust. When you have decreased your sodium intake for a period of time, you may find that processed and packaged food taste really salty. I encourage my clients to use fresh herbs and spices. Herbs and spices are an alternative to packaged seasonings from the grocery store.  Packaged seasonings are typically high in sodium, and many individuals with chronic kidney disease and other health conditions need to avoid sodium.  Making your own seasoning blends using herbs and spices is a healthier, more cost-effective option…and tastes better too!  This is my favorite Taco Seasoning Blend.  I leave out the salt and add a teaspoon of cornstarch to help with thickening.  I make 3 or 4 times what the recipe calls for and store it in air tight container.

Upcoming Blog Posts

Whether you have been diagnosed with kidney disease, are trying to reduce sodium, or just like flavorful food, Smart Nutrition LLC will be blogging about herbs and spices over the next several months. Each post will feature a herb or spice, give uses, any medicinal or health benefits, preparation methods, and highlight a recipe using the ingredient.

For additional information, The Centers for Disease Control and Prevention has some great tips on How to Reduce Sodium.

If you have been diagnosed with chronic kidney disease, contact Smart Nutrition, LLC today to see how we may be able to help you manage your illness.